A period, or menstruation, is the monthly shedding of the uterine lining when pregnancy does not occur. It is a natural part of the menstrual cycle and typically involves bleeding from the vagina lasting between three to seven days. This process is regulated by hormonal changes and is an essential aspect of reproductive health.
A typical menstrual cycle lasts about 28 days but can range from 21 to 35 days in adults and 21 to 45 days in teenagers. The cycle begins on the first day of menstruation and ends the day before the next period starts.
It is important to note that all women are unique and cycles can vary significantly.
The best way to find out how long your cycle is, is by using a period tracking app or tracking it manually.
Clue is a highly-rated period and ovulation tracking app with a user rating of 4.7 out of 5 (As of July 2024). It has been praised by users and medical professionals alike, including the American College of Obstetricians and Gynaecologists, which ranks it as the top free period tracker.
Clue is known for its sleek, non-gendered design and user-friendly interface, making it accessible and informative for users of all ages. The app not only tracks your periods and moods but also monitors exercise, providing a holistic view of your health. Recent reviews highlight its accuracy and the comprehensive health information it offers, including personalized articles and advice based on your tracked data.
The app is available for iOS & Android.
his free Android app, rated 4.9 (As of July 2024), is designed with a pink theme and a flower icon, appealing to many users. It requires basic information about your age, body type, and period to start sending alerts, helping you stay prepared.
Despite its floral theme, which might not suit everyone’s taste, users find it easy to use, accurate, and aesthetically pleasing.
Named ‘App of the Day’ in March 2018 across more than 30 countries, Flo is a top-rated period tracker with a 4.7 rating (As of July 2024). It uses artificial intelligence to enhance the accuracy of its predictions and can transition from a period tracker to a pregnancy calendar seamlessly.
Featured in publications like Vogue, Cosmopolitan, Elle, and The Guardian, Flo offers an extensive range of features, including health insights and personalized reports.
Available on both the Apple Store and Google Play, Period Tracker by GP Apps boasts a 4.8 rating (As of July 2024) . Users appreciate its accuracy and ease of use, alongside features that track weight, mood, and symptoms.
It includes reminders for doctor’s appointments and allows customization of symptoms, which can be categorized into mild, moderate, and severe. Despite its functionality, some users feel the app’s pink-heavy design is over the top. Nonetheless, its detailed charts and user-friendly interface make it a popular choice.
Developed by the makers of Glow, Eve is an award-winning app for health and fitness, rated 4.6 (As of July 2024). It was named the Most Innovative App of 2016 and is designed to track not just periods but also love, sex, and relationships.
Eve includes a community feature for chatting and making new friends, as well as Eve Gems, which offers quizzes, guides, and fun emojis. Its comprehensive approach to sexual health makes it more than just a period tracker.
Rated 4.7 on the Apple Store (As of July 2024), Glow is a robust app for period and fertility tracking, winning the Webby Award for Best Health and Fitness App in 2014. It syncs with other fitness apps like Jawbone and MyFitnessPal, enhancing its functionality.
Particularly useful for those trying to conceive, Glow includes a partner tracking feature. Although the free version has ads and daily polls, its comprehensive tracking capabilities and community support make it a standout app for older users, rated 17+ due to its advanced features.
A woman’s menstrual cycle encompasses four distinct phases, each marked by unique hormonal changes that can significantly impact her mental well-being. These phases—menstruation, the follicular phase, ovulation, and the luteal phase—play a crucial role in influencing mood, energy levels, and emotional resilience throughout the month. Understanding these hormonal fluctuations can provide insights into how women’s mental health may vary across different stages of their cycle.
his phase starts on the first day of your period and usually lasts 3-7 days. During this time, the uterine lining sheds through the vagina.
Overlapping with the menstrual phase, it begins on the first day of your period and lasts until ovulation. Follicle-stimulating hormone (FSH) stimulates the ovaries to produce follicles, each containing an egg. Estrogen levels rise, leading to the thickening of the uterine lining.
Around the mid-point of the cycle (day 14 in a 28-day cycle), a surge in luteinizing hormone (LH) causes the ovary to release an egg. This phase lasts about 24 hours.
Following ovulation, the luteal phase lasts from day 15 to 28. The ruptured follicle forms the corpus luteum, which secretes progesterone to prepare the uterus for a potential pregnancy. If fertilization does not occur, the corpus luteum disintegrates, leading to a drop in progesterone and the onset of menstruation.
Emotional symptoms can vary widely and include:
These symptoms are often most pronounced in the luteal phase due to hormonal fluctuations, particularly the drop in estrogen and progesterone.
Physical symptoms can include:
These are also most common in the luteal phase and during menstruation.
During the menstrual cycle, various hormones fluctuate, influencing both physical and emotional states. Let’s look at a detailed breakdown of what happens to each hormone and how it affects mood throughout the cycle:
Estrogen and progesterone are low. This can contribute to tiredness and may exacerbate menstrual cramps.
Estrogen peaks, and LH surges. You may feel more confident and have a higher libido. Testosterone levels typically remain relatively stable during the menstrual cycle. However, some studies suggest a slight increase in testosterone levels during the pre-ovulatory phase (around ovulation), which may contribute to increased libido and energy levels.
Estrogen peaks just before ovulation. This surge can lead to heightened feelings of confidence, increased libido, and a generally more positive mood.
Estrogen levels start to decline after ovulation. Progesterone rises initially, then drops if pregnancy does not occur. PMS symptoms like irritability, bloating, and mood swings can occur Lower serotonin levels, particularly in the luteal phase, may contribute to mood swings, irritability, and symptoms of premenstrual dysphoric disorder (PMDD) in some individuals. Cortisol, known as the stress hormone, can increase due to various factors such as stress, anxiety, or even changes in sleep patterns that commonly occur during this phase. These hormonal fluctuations can sometimes contribute to mood changes and affect overall well-being during the menstrual cycle.
Yes, for many individuals, menstrual cycles can exacerbate mental health symptoms.
Conditions like anxiety and depression can worsen during the premenstrual phase due to hormonal changes. This phenomenon is known as premenstrual dysphoric disorder (PMDD) when symptoms are severe.
A study published in 2022 by the online Harvard Review of Psychiatry found strong evidence indicates increases in psychosis, mania, depression, suicide/suicide attempts, and alcohol use during the Luteal and Menstrual phase in women’s cycles.
More generally, anxiety, stress, and binge eating appear to be elevated throughout the luteal phase as well.
Yes! PMS is not just a buzzword that people use as a slur to shame women.
Premenstrual Syndrome (PMS) refers to a set of physical and emotional symptoms that typically occur in the days leading up to menstruation (Luteal Phase) and subside shortly after menstruation begins. These symptoms can vary widely among individuals but commonly include bloating, breast tenderness, mood swings, irritability, and fatigue.
"PMS affects many individuals to varying degrees and is considered a normal part of the menstrual cycle."
In contrast, Premenstrual Dysphoric Disorder (PMDD) is a more severe and clinically significant form of premenstrual syndrome. PMDD involves intense mood and physical symptoms that interfere with daily life and functioning. These symptoms can include severe depression, anxiety, irritability, and mood swings, along with physical symptoms like joint or muscle pain, headaches, and fatigue. PMDD symptoms are more debilitating and disruptive compared to the milder symptoms of PMS. The key difference is the severity and impact of symptoms on daily activities and relationships, which are much more pronounced in PMDD.
Premenstrual Dysphoric Disorder (PMDD) was officially recognized as a diagnosis relatively recently. It was included in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), which was published in 2013. Before this inclusion, PMDD was often considered a severe form of premenstrual syndrome (PMS) but wasn’t formally recognized as a distinct clinical condition.
The decision to include PMDD in the DSM-5 was based on growing recognition among clinicians and researchers that some individuals experience extreme and debilitating mood symptoms associated with the menstrual cycle.
To get a PMDD Diagnosis you have to consult a medical practitioner (Psychologist, General Practitioner or Psychiatrist).
For diagnosis an individual has to have at least one of the following symptoms:
AND
One or more of the following symptoms must be present to reach a total of at least five symptoms when combined with the above:
AND
The symptoms are associated with clinically significant distress or interference with work, school, usual social activities, or relationships with others (e.g., avoidance of social activities, decreased productivity and efficiency at work, school, or home).
AND
The disturbance is not merely an exacerbation of the symptoms of another disorder, such as major depressive disorder, panic disorder, persistent depressive disorder (dysthymia), or a personality disorder (although it may co-occur with any of these disorders).
AND
Symptoms should be confirmed by prospective daily ratings during at least two symptomatic cycles.
AND
The symptoms are not attributable to the physiological effects of a substance (e.g., a drug of abuse, a medication, other treatment) or another medical condition (e.g., hyperthyroidism).
This inclusion helped raise awareness about PMDD as a genuine psychiatric condition, distinct from normal mood changes or PMS, and facilitated better understanding, research, and treatment options for those affected.
Typically mood swings last for around 7 – 13 days.
Mood swings related to the menstrual cycle typically begin in the luteal phase (day 15-28) and may last until the start of menstruation.
For some, these mood swings can persist into the menstrual phase. For others, mood swings and irritability only lasts a day or two somewhere in the Luteal phase.
Each woman is unique and reacts differently to the fluctuating hormones. It is up to you to identify how your body reacts and become self-aware to the sensitivity of external stimuli.
Reading about hormonal changes and the different phases of the menstrual cycle can be quite overwhelming. However, let’s explore what these hormonal changes mean for your practical, day-to-day life.
Generally, during the Luteal phase (1-2 weeks before your period starts) your interpersonal relationships and emotional state can be impacted by your hormones.
Some of the changes you can expect to see:
Increased Irritability: The hormonal fluctuations can lead to increased irritability and mood swings, making a person more likely to react negatively or more sensitively to minor issues in their relationships.
Communication Challenges: Mood changes can affect communication. A person might be less patient, more likely to misunderstand intentions, or more prone to conflict.
Emotional Sensitivity: Increased emotional sensitivity can make a person more likely to feel hurt by comments or actions that might not affect them as much at other times in their cycle.
Need for Support: During the luteal phase, some individuals may feel a greater need for emotional support and reassurance from their partners, which can put a strain on the relationship if their needs are not met.
There are a few chronic conditions that can worsen the effects of PMS for women. These reproductive disorders cause additional hormonal imbalances which can exacerbate behavioural reactions:
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder common among women of reproductive age. Women with PCOS may have infrequent or prolonged menstrual periods or excess male hormone (androgen) levels. The ovaries may develop numerous small collections of fluid (follicles) and fail to regularly release eggs.
Managing mental health during the menstrual cycle can be particularly challenging for individuals with both PCOS. The irregular cycles associated with PCOS make it difficult to predict when mood swings will occur, complicating symptom management and treatment.
PCOS can worsen mental health symptoms, especially during the luteal phase of the menstrual cycle.
Ways PCOS Can Worsen Mental Health Symptoms During the Luteal Phase:
Endometriosis is a chronic medical condition where tissue similar to the lining inside the uterus, known as the endometrium, starts to grow outside the uterus. This abnormal tissue growth can occur on the ovaries, fallopian tubes, outer surface of the uterus, and other organs within the pelvis.
Endometriosis can significantly impact mental health, particularly during the luteal phase of the menstrual cycle. Several factors contribute to the worsening of mental health symptoms during this time:
Chronic Pain: The persistent and often severe pain associated with endometriosis can lead to increased stress, anxiety, and depression. Pain can be more pronounced during the luteal phase, exacerbating these mental health challenges.
Hormonal Fluctuations: The luteal phase involves significant hormonal changes, especially in progesterone levels. For individuals with endometriosis, these hormonal shifts can intensify physical symptoms, leading to increased emotional and psychological distress.
Sleep Disturbances: Pain and discomfort can interfere with sleep quality, leading to fatigue and further impacting mental health. Poor sleep can exacerbate anxiety, depression, and mood swings.
Impact on Daily Life: The physical and emotional toll of endometriosis can affect daily activities, work, and social interactions, leading to feelings of isolation, frustration, and low self-esteem.
Chronic Condition Management: Dealing with a chronic condition like endometriosis requires ongoing medical management, which can be mentally and emotionally draining. The stress of managing symptoms, treatments, and potential side effects can contribute to mental health challenges.
While it can be overwhelming looking at all of the information, the good news is that there is quite a lot that you can do to mitigate the effects of these hormonal changes. Let’s look at some practical tips to help you deal with your period symptoms:
Let’s explore how diet and nutrition can help manage PMS symptoms. While the research on this topic isn’t extensive or always rigorous, there’s some evidence that certain nutrients and foods might make a difference.
A recent review found that diet plays a key role in reducing and managing PMS symptoms.
Researchers agree that the evidence isn’t strong or sufficient to fully endorse these nutrients as definitive treatments. Still, these findings can help women and girls make informed decisions about their premenstrual health and consider adopting dietary and nutritional therapies.
Here are some foods that might help with PMS symptoms:
– Leafy greens (high in calcium and magnesium)
– Dairy products (rich in calcium and vitamin D)
– Nuts and seeds (good sources of magnesium and B vitamins)
– Fatty fish (packed with vitamin D and omega-3 fatty acids)
– Whole grains (rich in B vitamins)
– Fruits and vegetables (for overall nutrient balance and hydration)
– Herbal teas (such as chamomile or ginger tea)
Aerobic exercises work wonders for easing premenstrual symptoms. These are activities that get your heart pumping and your breathing up. Think things like jogging, swimming, dancing, or cycling. Even brisk walking counts! Basically, if it gets you moving and makes you sweat a bit, it’s probably an aerobic exercise.
During the luteal phase, it’s generally a good idea for women to avoid high-intensity or very strenuous exercises, as this phase can come with lower energy levels, increased fatigue, and potential for bloating and discomfort. Some exercises to consider avoiding include:
Instead, focusing on lighter, more moderate activities like yoga, Pilates, swimming, or gentle cardio can be more beneficial and comfortable during this phase.
Managing PMS can be a lot easier with a few simple lifestyle changes. First off, practicing self-awareness is key. By knowing your cycle and what to expect, you can make informed decisions and prepare yourself better. It also helps to let the people around you know what to expect so they can be more understanding and supportive.
Self-care is super important too. As you approach the Luteal phase, make sure you’re taking good care of yourself. Get enough sleep, stay hydrated, and remember to cut yourself some slack.
Here are some lifestyle changes to help you manage PMS:
Managing the hormonal fluctuations of the menstrual cycle can pose challenges, yet it is crucial to equip oneself with knowledge that enables informed decisions promoting both emotional and physical well-being.
Disclaimer: All articles are reviewed and edited for quality control by a HPCSA Registered Counsellor. However, this content is intended to be used for educational and/or entertainment purposes and should not be taken as medical advice. Please reach out to a medical professional if you have concerns regarding your mental health.
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